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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  running45 32:43:26 201.18 323.77 4856
  orienteering14 8:47:11 49.4(10:40) 79.5(6:38) 170352 /61c85%
  cycling14 8:04:05
  Yoga/Pilates 6 2:13:40
  S&C2 1:24:00
  Climbing1 1:11:10
  Sprint Orienteering3 1:03:17 7.28(8:42) 11.71(5:24) 175
  Fell run1 55:43 3.91(14:15) 6.29(8:51) 499
  swim2 46:00 0.5 0.8
  Drills2 15:14 0.37 0.59
  Total57 57:23:46 262.63 422.66 723352 /61c85%
  [1-5]53 49:57:46
averages - sleep:7.9 rhr:59

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Sunday Mar 31, 2019 #

running 42:15 [3] 8.25 km (5:07 / km) +50m 4:58 / km
ahr:161 rhr:60 slept:5.0 shoes: ON cloudventure

Nice easy one with N round his home... such a nice evening again and soooo nice that hes home :)
HR pretty high - was absolutely exhausted from no sleep and didnt really eat much all day so just felt hungry and fatigued tbh

Saturday Mar 30, 2019 #

running 53:19 [3] 10.32 km (5:10 / km) +10m 5:08 / km
ahr:128 rhr:55 slept:7.7 shoes: On cloudsurfers

Easy along the canal - first 2km quite slow w Mum then the rest with Wati at my own pace :) Right hand shin really started with constant pain at about 6km - different to normal, like not just on impact but felt like a constant point in the edge of the soleus so guess its gonna need to be an easier/xtraining week coming

Friday Mar 29, 2019 #

7 AM

cycling 38:05 [4]
ahr:147 slept:8.0

PB/client sesh, trying to xtrain a bit to give the shin a rest. Progressions - tired legs today though - didn't manage to get above 100rpm on lvl 3 resistance which is a bit poor from me, although I haven't done a bike sesh in a while.
4 x 5mins progressions (75-95rpm realistically)/ off 1min, followed by 1 set of tabata + WU/CD
10 AM

running 15:19 [3] 3.12 km (4:55 / km) +40m 4:37 / km
ahr:138 shoes: Hoka Clifton 5

gym to shop
6 PM

running 31:33 [3] 6.0 km (5:16 / km) +60m 5:00 / km
ahr:132 shoes: Hoka Clifton 5

from shop to work via the parks, such a nice evening couldnt resist

Thursday Mar 28, 2019 #

9 AM

running 17:31 [3] 3.56 km (4:55 / km) +35m 4:41 / km
ahr:162 rhr:60 slept:8.5 shoes: Hoka Clifton 5

ITW
3 PM

running 15:10 [3] 2.96 km (5:07 / km) +15m 5:00 / km
ahr:150 shoes: Hoka Clifton 5

work up to goodwin for an AJ

swim 25:11 [2]
ahr:126

5 WU
10 x 1/30s off
5 CD
All I could fit in to a work break

running 8:35 [3] 1.93 km (4:27 / km) +10m 4:20 / km
ahr:148 shoes: Hoka Clifton 5

back to work - point in shin still a bit tetchy
6 PM

running 20:57 [3] 4.01 km (5:13 / km) +30m 5:02 / km
ahr:121 shoes: Hoka Clifton 5

HFW

Wednesday Mar 27, 2019 #

cycling (commute) 40:00 [0]
rhr:55 slept:7.5

running 41:22 [3] 8.25 km (5:01 / km) +95m 4:44 / km
ahr:120 shoes: ON cloudflow

srg

Tuesday Mar 26, 2019 #

Note
rhr:58 slept:7.5 (rest day)

travel day - had time to run but after a big camp decided to make it a rest day... walked just as many steps as I've been doing running the other days though out to see this bone church so wasn't that restful!

Monday Mar 25, 2019 #

running 1:04:28 [3] 12.02 km (5:22 / km) +200m 4:57 / km
ahr:144 rhr:58 slept:7.7 shoes: Nike zoom winflo 5

Sight seeing run round Naples with øystein. Pretty nice got a good view of the city. Point in rhs shin - legs begging for rest and some soft ground

Sunday Mar 24, 2019 #

running warm up/down 13:15 [3] 2.34 km (5:40 / km) +10m 5:33 / km
ahr:143 shoes: Nike zoom winflo 5

orienteering race 18:25 [4] 3.99 km (4:37 / km) +45m 4:22 / km
ahr:178 rhr:59 slept:7.5 shoes: Brooks Hyperion

MOC weekend stage 3 - pretty good run, maybe could have saved ~30s on two bad route choices but otherwise clean run, just feeling very tired by this point and a bit off the pace

running warm up/down 12:06 [3] 1.87 km (6:28 / km) +30m 5:59 / km
ahr:143 shoes: Nike zoom winflo 5

Saturday Mar 23, 2019 #

running 15:29 [3] 3.05 km (5:05 / km)
ahr:153 rhr:52 slept:8.3 shoes: Ice bug zeal

orienteering 18:22 [4] 3.57 km (5:09 / km)
ahr:178 shoes: Ice bug zeal

MOC weekend stage 2 at Paestum, would have been a good run if I didn’t make a huge error running almost half the length of the map extra - apart from that it was good.
Very very cool to run around an old Greek archaeological site

running warm up/down 12:06 [3] 1.75 km (6:55 / km)
ahr:133 shoes: Ice bug zeal

running hills 1:48:28 [4] 17.42 km (6:14 / km) +800m 5:04 / km
ahr:159 shoes: Nike zoom winflo 5

Really cool group run up Vesuvio Volcano with some Norwegians... so hard but really fun and worth every second

Friday Mar 22, 2019 #

orienteering 29:25 [3] 4.37 km (6:44 / km) +100m 6:02 / km
ahr:141 rhr:60 slept:7.8 shoes: Nike zoom winflo 5

Map memory training around Trentinara - was cool, sort of came away with a few things;
1. I can’t go off map memory when it’s remembering a sequence of left right, as I already suspected my brain doesn’t work in that way and I just mess up - maybe I can simplify a sequence but definitely need to keep in contact
2. I probably look at the map far to often on short easy legs - need to practise simplification and minimising map contact on easy legs
3. Balance simplification - when trying to plan ahead quickly I can completely miss good route choices

running warm up/down 17:08 [3] 2.45 km (7:00 / km)
ahr:140 shoes: Nike zoom winflo 5

orienteering race 17:27 [4] *** 3.96 km (4:24 / km) +10m 4:21 / km
ahr:178 spiked:15/17c shoes: Brooks Hyperion

MOC weekend race one - Ascea Marina - pretty damn boring race on a v uninspiring area after the crazy cool intense stuff we have been training on on moc camp. V easy - just a runners race, and I made a big fuck off error on the way to no. 2 that cost me about 90s on a road that was mapped over with olive green but the gate was left open meaning it didn’t look like a dead end and in terrain was visibly completely different so got trapped. Ah well you can’t win them all... was shifting ok otherwise but not a pace for top 10

running warm up/down 17:02 [3] 2.9 km (5:52 / km)
ahr:145 shoes: Nike zoom winflo 5

Thursday Mar 21, 2019 #

running warm up/down 10:39 [3] 1.94 km (5:29 / km) +10m 5:21 / km
ahr:143 rhr:61 slept:8.7 shoes: Brooks Hyperion

orienteering race 8:50 [5] 1.92 km (4:36 / km) +10m 4:29 / km
ahr:150 shoes: Brooks Hyperion

MOC camp knockout quarter final - ran ok but unsettled, still learning how to approach these... thought I was second best in my group so pushed early which didn’t work in my favour as I lead round the technical bit then was too scared to take the best route to one control and leave Martina Ruch, letting Lone Brochmann get in front of us and then just didn’t have the legs or the belief probably to catch those two back up... made a couple of bad route choices too and came 3rd in the heat but for logistics only top 2 from each heat went through to semi’s

running warm up/down 20:17 [3] 3.61 km (5:37 / km) +15m 5:30 / km
ahr:151 shoes: Nike zoom winflo 5

running warm up/down 10:12 [3] 1.82 km (5:36 / km) +15m 5:23 / km
ahr:131 shoes: Nike zoom winflo 5

orienteering race 6:57 [4] 1.51 km (4:36 / km) +20m 4:19 / km
shoes: Nike zoom winflo 5

MOC camp knockout B semi final - technically good - planned to just run comfortable tempo and run my own race but got dragged a bit by the girls which was interesting as it turns out my heat was the fastest of all the semi’s including the A semi

running warm up/down 14:18 [3] 2.44 km (5:52 / km) +20m 5:38 / km
ahr:149 shoes: Nike zoom winflo 5

running warm up/down 13:23 [3] 1.98 km (6:46 / km) +10m 6:36 / km
ahr:133 shoes: Nike zoom winflo 5

orienteering race 11:45 [3] 1.61 km (7:18 / km) +50m 6:19 / km
ahr:145 shoes: Nike zoom winflo 5

MOC camp knockout B final - 1st in heat - didn’t even have a clean run, two bad route choices and one mistake but it was another real technical area, I was feeling better than the morning and I wanted to run my own race and try to keep it clean and it paid off as the other girls in my heat made big errors

running warm up/down 10:24 [3] 1.79 km (5:49 / km) +30m 5:22 / km
ahr:142 shoes: Nike zoom winflo 5

Wednesday Mar 20, 2019 #

orienteering intervals 1:10:28 [3] 6.62 km (10:39 / km) +330m 8:31 / km
ahr:135 rhr:62 slept:8.5 shoes: Nike zoom winflo 5

Downhill O intervals at Castelcivita- another really tricky intricate area - orienteering a lot better than yesterday but still had to keep stopping to plan routes - v hard to run and read the map in these areas with so many changes of direction and so many stairs and it was wet so really had to concentrate not to slip - still orienteered much better than last night!
Legs feeling buggered by the end with all the uphill climb between intervals

orienteering 37:00 [3] 5.0 km (7:24 / km) +200m 6:10 / km
shoes: Nike zoom winflo 5

Pairs training back where the sprint final was last night - basically I navigated to 1 while Schmint kept incontact and when I found it he started navigating to 2 while I kept in contact then me on to 3 and it carried on this way. I found this to be a really really useful training for this area - gave me a sense of a better approach, as I just was not able to plan ahead without losing contact yesterday and then having no idea where I was! It sort of taught me to be aware of the next control but always know where I am which meant I was a lot better at this area today when we were both absolutely drained from the first training! Got a lot out of it and really enjoyed it!

Tuesday Mar 19, 2019 #

running warm up/down 19:20 [3] 3.68 km (5:15 / km) +25m 5:05 / km
ahr:150 rhr:56 slept:7.9 shoes: Brooks Hyperion

orienteering race 18:57 [4] *** 2.99 km (6:20 / km) +60m 5:46 / km
ahr:180 spiked:18/20c shoes: Brooks Hyperion

MOC camp sprint quali for sprint final and for knockout - wanted to do ok so I could have a good crack at the knockout so was pretty focused but felt a bit stomach ill starting (either from milk, water or windy roads, or all)
Just tried to run sensibly, within the speed I can navigate and planning ahead well and it paid off with a good result of 6th.
Probably could have saved about 30-45s on hesitations/route choices/one 15s error on no. 2 where I got spat out of an alleyway to below not above a staircase, so pretty good to feel like it was good and good result but still room for improvement.

running warm up/down 10:54 [3] 1.51 km (7:13 / km) +5m 7:06 / km
ahr:151 shoes: Nike zoom winflo 5

running warm up/down 17:14 [3] 3.17 km (5:26 / km) +15m 5:19 / km
ahr:147 shoes: Nike zoom winflo 5

orienteering race (MOC camp sprint final) 23:53 [4] 2.93 km (8:09 / km) +100m 6:58 / km
ahr:155 shoes: Nike zoom winflo 5

Sprint final - really really hard technical area, hardest sprint I’ve ever done and totally minced it! It’s been a big week and I was feeling pretty tired by this point!
Spiked no2 but had no idea where I was and was convinced it wasn’t my controls so just hung around it not punching getting confused till the fast Russian 1min girl came into it. And then it all kept going downhill from there - I just kept losing contact and doing a similar thing on lots of controls, then on the way to no15 a bunch of Italian guys started really aggressively yelling ‘where are you from’ at me and Pete and I just lost concentration and carried onto 16 without going to 15 so MP in the end which is a bit like whatever cos I would have been at the bottom of the results anyway! Shame I couldn’t keep it together but splits analysis shows there were some really good legs... so that and watching Pete’s GoPro of my race will give me something to work from... and I am pretty grateful I just got to run in such a fucking crazy hard area :D

running warm up/down 10:11 [3] 1.76 km (5:47 / km) +10m 5:38 / km
ahr:162 shoes: Nike zoom winflo 5

All these distances and climbs from these sprints are definitely not accurate - strava and polar are showing very diff things but there is no way to keep GPS in these crazy hillside Italian towns

Monday Mar 18, 2019 #

running 46:33 [3] 8.49 km (5:29 / km) +120m 5:07 / km
ahr:152 rhr:56 slept:8.85 (rest day) shoes: Nike zoom winflo 5

Another really nice cliff run for our last morning in Malta with Schmint, Pooboy and Aston! Goooorgeous place and a nice little cliff swim after! Now onto Naples for MOC camp

Yoga/Pilates 15:00 [1]

Trying to loosen back

Sunday Mar 17, 2019 #

running warm up/down 14:56 [3] 2.65 km (5:38 / km) +30m 5:20 / km
ahr:155 rhr:60 slept:8.5 shoes: Brooks Hyperion

orienteering race (MOC stage 3) 21:20 [5] 4.04 km (5:17 / km) +100m 4:42 / km
ahr:180 shoes: Brooks Hyperion

Too many mistakes today - beautiful area though

running warm up/down 16:26 [3] 2.47 km (6:39 / km) +25m 6:20 / km
ahr:140 shoes: Nike zoom winflo 5

Group CD

running 58:35 [3] 9.17 km (6:23 / km) +200m 5:46 / km
ahr:132 shoes: Nike zoom winflo 5

What was supposed to be an easy 30 turned into a bit of a monster sunset cliff exploration as we got stuck a lot in a lot of private properties... tiring but worth it the views were amazing

Saturday Mar 16, 2019 #

running warm up/down 13:04 [3] 2.39 km (5:28 / km) +55m 4:54 / km
ahr:141 shoes: Brooks Hyperion

orienteering race (MOC stage 2) 22:11 [4] 3.62 km (6:08 / km) +90m 5:27 / km
ahr:174 rhr:54 slept:9.0 shoes: Brooks Hyperion

Didn’t feel physically good with cramps and lower back stiffness but ran ok technically and came away with an 8th

running warm up/down 13:10 [3] 2.15 km (6:07 / km) +25m 5:47 / km
ahr:153 shoes: Nike zoom winflo 5

CD w Lizzie and Kirsten

running warm up/down 11:37 [3] 1.94 km (5:59 / km) +30m 5:33 / km
ahr:145 shoes: Nike zoom winflo 5

Second cool down with Aston

Friday Mar 15, 2019 #

orienteering race (MOC stage 1) 23:48 [4] 3.6 km (6:37 / km) +50m 6:11 / km
ahr:162 shoes: Ice bug zeal

Lucky this stage didn’t count because I had a horrendous flight - which was 3hrs delayed - I jumped in a taxi and made it to the arena 8mins before my start and as they had to be out of the area before dark it soon became apparent that it was my start or no start so still tying shoelaces and hair in the start box I headed in and had a pretty unsettled run but really enjoyed it on a beautiful garden hilltop in sunset of Malta anyway... good end to a rubbish travel day

running 18:20 [3] 2.79 km (6:34 / km) +40m 6:08 / km
ahr:154 shoes: Ice bug zeal

WD with the boys

Thursday Mar 14, 2019 #

cycling (commute) 40:00 [0]

running warm up/down 25:31 [3] 4.99 km (5:07 / km) +45m 4:54 / km
ahr:120 shoes: On cloudsurfers

orienteering race 43:56 [3] 8.17 km (5:23 / km) +60m 5:11 / km
ahr:136 shoes: On cloudsurfers

Fat cat urban - 2nd on medium course - didn’t fancy a 20km day before MOC... few mistakes but otherwise awesome little race to warm up for MOC - won Urban nights series for women

running warm up/down 20:50 [3] 3.67 km (5:41 / km) +80m 5:07 / km
ahr:148 shoes: On cloudsurfers

9 AM

Yoga/Pilates 1:05:00 [1]
ahr:78 max:102 rhr:55 slept:8.5

All the yoga with Adriene

Wednesday Mar 13, 2019 #

cycling (commute) 38:00 [0]

7 AM

swim 20:49 [2] 0.8 km (26:01 / km)
ahr:132 max:146 rhr:58 slept:7.5

6 PM

running 41:12 [3] 7.02 km (5:52 / km) +55m 5:39 / km
ahr:134 shoes: On cloudsurfers

U&R SRG on short slow group this week - had an easy wednesday as planned for a change

Tuesday Mar 12, 2019 #

cycling (commute) 15:00 [0]

7 AM

running 21:54 [3] 4.19 km (5:14 / km) +25m 5:05 / km
ahr:163 rhr:60 slept:8.25 shoes: Hoka Clifton 5

wet itw w heavy bag
6 PM

running warm up/down 15:33 [3] 3.17 km (4:54 / km) +20m 4:45 / km
ahr:150 shoes: ON cloudflow

to track

Drills 5:14 [1] 0.59 km (8:52 / km)
ahr:117

running intervals 34:44 [4] 8.2 km (4:14 / km)
ahr:138 max:178 shoes: Brooks Hyperion

3 x Bondarenko/400 jog at Harriers sesh - my fave kind of track... didnt feel super sharp but ran v consistantly, ticking off my times (target times in brackets) and still enjoyed! Lonely with only 4 women and the only one who managed to do the session right being faster than me!
400float - 99, 102, 103
400rep - 89, 89, 88 (86)
300f - 81, 82, 82
300r - 65, 66, 64 (65)
200f - 57, 55, 56
200r - 44, 41, 41 (43)
100f - 27, 27, 30
100r - 20, 20, 20
400 jog - 2:04mins, 2:02m, 2m
7 PM

running 17:14 [3] 3.51 km (4:55 / km) +40m 4:39 / km
ahr:121 shoes: ON cloudflow

track back to shop

Monday Mar 11, 2019 #

cycling (commute) 28:00 [0]

5 PM

running 10:54 [3] 2.07 km (5:16 / km) +35m 4:51 / km
ahr:160 slept:7.1 shoes: saucony freedom iso 2

work to circuits

S&C 42:00 [2]
ahr:125

shuoc circuits
6 PM

Yoga/Pilates 8:00 [1]

running 19:56 [3] 4.1 km (4:52 / km) +25m 4:43 / km
ahr:148 shoes: saucony freedom iso 2

jog home from circuits via the shops

Sunday Mar 10, 2019 #

running warm up/down 13:05 [3] 2.24 km (5:50 / km) +30m 5:28 / km
ahr:147 slept:7.5 shoes: Icebug spirit6

running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Icebug spirit6

orienteering race (Northern Champs) 1:13:57 [5] 8.1 km (9:08 / km) +235m 7:58 / km
ahr:146 shoes: Icebug spirit6

Northern Champs - Wharncliffe - 5th - really tough course and conditions for early starts - easy to sit back and say I could have done better but everyones commented on how disadvantaged you were to be starting out early and I think that was reflected in the results gap - definitely wouldnt have been up with Meg but probably would have been in the 60s without the mid course blizzard that later starts didnt experience. Apart from that, was a little faffy here and there, with my cag esp, a few small mistakes but nothing major and really pushed hard through tough terrain and really tough conditions so was pretty happy with myself. Feels good to be starting to more consistantly run up in the pack of team GB girls, and still feel like there is room for improvement in a classic.
10 AM

running 1:27:40 [3] 4.3 km (20:23 / km) +141m 17:30 / km
ahr:142 max:170

Saturday Mar 9, 2019 #

running warm up/down 18:41 [3] 3.68 km (5:05 / km) +42m 4:48 / km
ahr:147 rhr:61 slept:8.0 shoes: On cloudsurfers

orienteering race 20:57 [5] 4.11 km (5:06 / km) +109m 4:30 / km
ahr:165 shoes: Ice bug zeal

Northern champs weekend Sprint - 4th, pretty happy felt like it was a good race - havnt looked over map yet but probably could have saved 30-45secs taking out one little exiting blip and not walking up a part of sheffields steepest hill but otherwise felt good... need to work on finding some 2.5mins to get to Megan though although I see shes on bloody good shape atm!

running warm up/down 12:18 [3] 2.19 km (5:37 / km) +41m 5:08 / km
ahr:145 shoes: Ice bug zeal

soggy WD round Ponderosa with chloe
12 PM

Sprint Orienteering 20:57 [3] 4.11 km (5:06 / km) +115m 4:28 / km
ahr:165 max:196

running 12:17 [3] 2.19 km (5:37 / km) +37m 5:10 / km
ahr:145 max:162

running 18:41 [3] 3.68 km (5:04 / km) +49m 4:45 / km
ahr:147 max:169

Friday Mar 8, 2019 #

running 20:02 [3] 4.13 km (4:51 / km)
ahr:157 rhr:67 slept:7.85 shoes: saucony freedom iso 2

easy shake on the dreadmill as 7 and 8am clients didnt show so had some time to kill....

cycling (commute) 40:00 [0]
(rest day)

7 AM

running 20:02 [3] 4.13 km (4:51 / km)
ahr:157 max:168

Thursday Mar 7, 2019 #

cycling (commute) 30:00 [0]

Yoga/Pilates 15:00 [1]
rhr:56 slept:8.0

3 PM

orienteering 24:35 [3] 4.29 km (5:44 / km) +46m 5:26 / km
ahr:151 shoes: On cloudsurfers

Easy round town just to get the head on a map... v wet and slippy... waited as late as i possibly could... body still tired from work run last night

Sprint Orienteering 24:34 [3] 4.29 km (5:44 / km) +57m 5:22 / km
ahr:151 max:168

6 PM

running 59:38 [3] 10.78 km (5:32 / km) +264m 4:56 / km
ahr:156 shoes: Inov8 xtalon 212

Standard Riv w SYO group, feeling tired in dem legs...

running 59:37 [3] 10.78 km (5:32 / km) +288m 4:53 / km
ahr:156 max:184

Wednesday Mar 6, 2019 #

cycling (commute) 35:00 [0]

Yoga/Pilates 20:00 [1]

wake up yoga and with a client

Drills 10:00 [1]

with a client - made sure to get a few in after missing them at track

Climbing 1:11:10 [2]
ahr:91 max:161 rhr:60 slept:8.0

In a ploy to make life more manageable I'm trying to get wednesday afternoons off of work! Today was the first of few to come over the next few months... it was great to have some time to go to the works. I was climbing ok but fatigued pretty quickly... most pinkles are very manageable for me now! Which was very confusing because I couldnt work out why I could do them and not the blues until Rhona pointed out that they are sets up for last weekends comp hahaha... derp. But relieving.... managed 2 yellows as well!

running 14:20 [3] 3.0 km (4:47 / km) +23m 4:36 / km
ahr:141 shoes: Hoka Clifton 5

itw

running hills 58:49 [3] 10.81 km (5:26 / km) +249m 4:53 / km
ahr:143 shoes: Hoka Clifton 5

My ploy to make wednesdays easier has been completely shattered by Matt the Hoka rep tonight, who got lost in the park and extended the hill loop to a 4th go... which was just a stretch too far - very bodily tired by the end and still had to run home! Good sleep tonight and will probably just opt for some map geeking in the morning as apposed to O to give the legs a bit more rest post today/pre northerns.

running 16:27 [3] 3.09 km (5:19 / km) +46m 4:57 / km
ahr:145 shoes: Hoka Clifton 5

hfw w Dan
1 PM

running 1:11:09 [3] +6m
ahr:91 max:161

5 PM

running 14:20 [3] 3.01 km (4:46 / km) +25m 4:35 / km
ahr:141 max:163

running 58:48 [3] 10.81 km (5:26 / km) +265m 4:51 / km
ahr:143 max:162

running 16:27 [3] 3.09 km (5:20 / km) +50m 4:56 / km
ahr:145 max:158

Tuesday Mar 5, 2019 #

cycling (commute) 55:00 [0]

running warm up/down 6:16 [3] 1.07 km (5:51 / km)
ahr:131 rhr:60 slept:7.8 shoes: On Cloud X

cycled to track a got there a bit late so only had time for this for warm up and barely any drills

running intervals 21:38 [5] 6.2 km (3:29 / km)
ahr:145 max:174 shoes: On Cloud X

Harriers sesh - 3 x ( 5 x 400m/off ~50s) off 3mins
As I was late it was actually sets of 4, 5, 6 for me
Getting closer to those quick girls... still not quite there yet though... putting out better times then usual for me... and after a curry for lunch... must stop doing that. Felt a bit tired and flat after a big day yesterday so this was a good sesh to come out with :)
87, 84, 85, 84
85, 85, 87, 87, 86
87, 87, 90, 87, 89, 87

running warm up/down 11:32 [3] 2.25 km (5:08 / km)
ahr:166 shoes: On Cloud X

4 x 100m strides + WD
6 PM

Sprint Orienteering 6:15 [3] 1.07 km (5:51 / km)
ahr:132 max:149

Sprint Orienteering 11:31 [3] 2.25 km (5:08 / km) +3m 5:06 / km
ahr:166 max:179

running 21:38 [3] 6.19 km (3:30 / km) +10m 3:28 / km
ahr:145 max:173

Monday Mar 4, 2019 #

cycling (commute) 55:00 [0]

7 AM

running hills 55:43 [3] 6.29 km (8:51 / km) +463m 6:28 / km
ahr:160 rhr:62 slept:7.75 (sick) shoes: Inov8 xtalon 212

WIn Hill PB w Max.... felt a bit flat... busy weekend probs just a bit tired, walked mroe of the hill then I would have liked... still good to be out :)

Fell run 55:43 [3] 6.29 km (8:51 / km) +499m 6:20 / km
ahr:160 max:186

5 PM

S&C 42:00 [2]
ahr:110

running 42:03 [3]
ahr:110 max:155

running 10:40 [3]
ahr:91 max:115

6 PM

Yoga/Pilates 10:40 [1]

Sunday Mar 3, 2019 #

running 25:58 [1] 2.8 km (9:16 / km) +21m 8:56 / km
ahr:123 rhr:60 slept:7.85 (sick) shoes: ON cloudventure

Very easy helping mum get out for a walk/run with Watso

cycling (Commute) 15:00 [0]
(rest day)

3 PM

running 20:14 [3] 2.48 km (8:10 / km) +54m 7:22 / km
ahr:122 max:144

Saturday Mar 2, 2019 #

running warm up/down 9:06 [3] 1.81 km (5:02 / km) +23m 4:44 / km
ahr:169 rhr:58 slept:8.8 (sick) shoes: On Cloud X

running 19:59 [5] 4.97 km (4:01 / km) +50m 3:50 / km
ahr:169 shoes: On Cloud X

Big Endcliffe Parkrun PB (previous 22:45 for this course, 21:06 at Princess Park in jan this year).
Pretty happy with this, it’s notoriously not a PB course (N has been dq’d for toeing the road past the crowds) but one of the closer ones in Sheff - not a flat course with 800+ runners and I am on the back end of a horrid 3 week cold - still snotting everywhere! So this tells me I am capable of bettering this! Can’t fit it in elsewhere on the front of a big 2months of O. So for today I am happy to take this - trainings been a bit inconsistent since getting back from Aus and I needed a win at the moment tbh! Shows what a couple decent track sessions, a good nights sleep, a lot of self belief and to really want it can do!
Comfortable on first lap and not really willing to let it go after a good first two kms... but the nauseous feeling started to set in on the second incline, then I got quite dizzy after the second top turn around... just focussed on trying to get the air in... but a big stitch hit at the bottom loop so I couldn’t really kick it at the end... just doing all I could to stay in it and it hurt! Wish I’d seen the lady who in the middle quite clearly heard me puffing like Billy and gave a good word of encouragement to thank her!
One mini goal ticked off... time to set my sights on 19mins ;)

running warm up/down 13:57 [3] 2.53 km (5:31 / km) +40m 5:07 / km
ahr:156 shoes: On Cloud X

cycling (Commute) 15:00 [0]

Down to Ldn to have a well earned beer watching the Hammers :D
8 AM

running 9:05 [3] 1.81 km (5:01 / km) +41m 4:30 / km
ahr:169 max:180

9 AM

running 19:59 [3] 4.97 km (4:01 / km) +50m 3:50 / km
ahr:169 max:196

running 13:56 [3] 2.53 km (5:30 / km) +44m 5:04 / km
ahr:156 max:172

Friday Mar 1, 2019 #

cycling (Commute) 40:00 [0]

orienteering 34:58 [3] *** 5.1 km (6:51 / km) +88m 6:19 / km
ahr:151 spiked:19/24c rhr:59 slept:8.0 (sick) shoes: Inov8 xtalon 212

Just an easy jog around Redmires training as I want to give Parkrun a crack tomorrow. Maybe could have cleaned up a few controls - but having flags out probably would have just done that! Generally good flow, no big errors and good compass work in the fog! Much much better than wed and felt good considering I was quite flat about going out in the cold/fog.
Nice to feel comfortable across a small moor that was knackering a year ago!
6 PM

running 34:57 [3] 5.1 km (6:51 / km) +112m 6:10 / km
ahr:152 max:181

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